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Posisi Imam & Makmum dalam solat berjamaah

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Cara Mengira Dividen ASB

Untuk memudahkan pemahaman anda dan saya sendiri, maka adalah lebih baik jika cara pengiraan tersebut diterangkan melalui case study. Jadi untuk kali ini, case study tersebut adalah berdasarkan agihan pendapatan ASB bagi tahun 2017.

Case Study: Agihan pendapatan ASB 2017

Gambar dibawah merujuk kepada hebahan media berkaitan dengan agihan pendapatan ASB bagi tahun kewangan berakhir 31 Disember 2017. Bagi tahun 2017, terdapat sedikit perbezaan dengan tahun-tahun sebelumnya. Perbezaan tersebut adalah disebabkan oleh komponen agihan pendapatan ASB 2017 iaitu agihan pendapatan kali ini terdiri daripada 3 komponen, iaitu –

cara pengiraan dividen asb 2017 bonus khas

  • Dividen sebanyak 7.00 sen sunit
  • Bonus sebanyak 0.25 sen seunit
  • Bonus khas sebanyak 1.00 sen seunit terhad bagi pegangan 10,000 unit pertama sahaja

Agihan dividen dan bonus akan dikreditkan ke dalam akaun pelabur pada 02 Januari 2018, manakala bonus khas pula pada 01 Mac 2018

Bonus khas ini pertama kali diberikan kepada pelabur, dan diberi sempena sambutan ulang tahun ke-40 Permodalan Nasional Berhad (PNB), syarikat induk kepada Amanah Saham Nasional berhad (ASNB) yang merupakan pengurus dana bagi Amanah Saham Bumiputera (ASB).

Formula & cara pengiraan dividen ASB 2017, bonus & bonus khas

Selain daripada pengumuman 3 komponen agihan pendapatan di atas, ada satu lagi perbezaan berkenaan agihan pendapatan ASB 2017 berbanding tahun-tahun sebelumnya.

Perbezaan tersebut adalah berkenaan formula dan cara pengiraan agihan pendapatan ASB 2017, terutama bagi pengiraan bonus.

Untuk tahun 2017, pengiraan agihan pendapatan bagi dividen, bonus dan bonus khas adalah berdasarkan Purata Baki Minimum Bulanan (BMB) 12-Bulan daripada Januari 2017 sehingga Disember 2017.

Formula pengiraan agihan pendapatan ASB 2017 adalah seperti berikut:

cara pengiraan dividen asb 2017 bonus khas

Cara pengiraan agihan pendapatan ASB 2017 adalah mengikut langkah-langkah yang berikut:

  • Baki Minimum Bulanan (BMB) = Baki terendah di antara 1 hb sehingga hujung bulan bagi setiap bulan
  • BMB baki setiap bulan akan ditentukan dahulu bermula Januari 2017 sehingga Disember 2017 (12 bulan)
  • BMB bagi setiap bulan akan dicampurkan kesemuanya dan dibahagi dengan 12 bulan (jumlah bulan dalam setahun) bagi mendapatkan Purata Baki Minimum Bulanan 12-Bulan (juga dikenali sebagai Baki Minimum Tahunan)
  • Baki Minimum Tahunan yang diperoleh kemudiannya didarabkan dengan kadar dividen/bonus/bonus khas (terhad RM 10,000 pertama) untuk mendapatkan jumlah agihan pendapatan yang diperoleh

Ini bermaksud, bagi purata BMB 12-Bulan 10,000 unit pertama, maka pelabur layak menerima agihan pendapatan sebanyak 8.25 sen seunit bersamaan RM 825

Manakala bagi purata BMB 12-Bulan selepas 10,000 unit pertama, maka layak menerima agihan pendapatan sebanyak 7.25 sen seunit.

Ini berbeza berbanding tahun-tahun sebelum ini, yang mana pengiraan agihan pendapatan bagi dividen adalah berdasarkan Purata Baki Minimum Bulanan 12-Bulan, manakala agihan pendapatan bonus adalah berdasarkan Purata Baki Minimum Bulanan 10-Tahun

Sebagai contoh, lihat formula pengiraan agihan pendapatan ASB 2016 yang lepas:

cara pengiraan dividen asb 2017 bonus khas

Ada perbezaan, bukan?

Tak faham cara pengiraan dividen ASB 2017 termasuk bonus dan bonus khas?

Jom kita lihat contoh situasi-situasi pengiraan untuk memudahkan pemahaman.

Contoh-contoh cara pengiraan dividen ASB 2017, bonus & bonus khas

Situasi #1 – Jumlah pelaburan tetap sepanjang tahun, kurang RM 10,000

Faizal mempunyai baki pelaburan ASB sebanyak RM 7,000 pada awal tahun 2017 dan tidak melakukan apa-apa tambahan atau pengeluaran pun. Berapa agihan pendapatan ASB 2017 yang Faizal bakal dapat?

cara pengiraan dividen asb 2017 bonus khas

Daripada pengiraan di atas, anggaran jumlah agihan pendapatan yang bakal diterima Faizal adalah RM 577.50

Situasi #2 – Jumlah pelaburan tetap sepanjang tahun, lebih RM 10,000

Pada awal tahun 2017, baki pelaburan ASB yang dipunyai Wani adalah RM 15,000. Wani tidak melakukan apa-apa pengeluaran dan tambahan pelaburan sepanjang tahun 2017. Berapakah anggaran agihan pendapatan ASB 2017 yang bakal diperoleh Wani?

cara pengiraan dividen asb 2017 bonus khas

Anggaran jumlah agihan pendapatan ASB 2017 yang bakal diterima Wani adalah RM 1,187.50

Situasi #3 – Jumlah pelaburan tidak tetap sepanjang tahun, kurang RM 10,000

Pada awal tahun 2017, Farah mempunyai baki pelaburan ASB sebanyak RM 3,000. Farah membuat potongan gaji sebanyak RM 300 ke akaun ASB beliau setiap bulan, dan beberapa kali juga membuat pengeluaran seperti di dalam gambar. Berapa anggaran agihan pendapatan ASB yang Farah peroleh?

cara pengiraan dividen asb 2017 bonus khas

Farah dianggarkan akan mendapat pulangan sebanyak RM 341.69 daripada pelaburan ASB beliau.

Situasi #4 – Jumlah pelaburan tidak tetap sepanjang tahun, lebih RM 10,000

Baki pelaburan ASB Syakir pada awal 2017 adalah sebanyak RM 13,000. Setiap bulan, beliau membuat tambahan pelaburan sebanyak RM 300 dan juga beberapa kali membuat pengeluaran. Berapa anggaran agihan pendapatan ASB yang akan diperoleh Syakir?

cara pengiraan dividen asb 2017 bonus khas

Dianggarkan Syakir akan memperoleh agihan pendapatan ASB 2017 sebanyak RM 1,107.75

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How to Say No to Colleagues?

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It can be difficult to say ‘No’ to your colleagues.

It can be difficult to turn down a colleague’s request for help.

You worry that your coworker won’t understand that you can’t say “yes” to everything.

You may even fear that your inability to accommodate the request might be seen as confrontational and damage the relationship that you foster years to form.

Fortunately, there are ways to decline a colleague’s request while still preserving your relationship.

When saying “no” to a colleague:

  • Stay neutral. Use your own language, but say “no” to the request in a steady,        un-inflected, and clear tone. Avoid being combative or apologetic. A neutral “no” emphasizes the business aspect of the request, not the personal side.
  • Be honest up front. You may be tempted to hold back the real reason for saying “no,” if you think doing so might soften the blow. But avoid appearing untrustworthy by being frank about the real reason. But make sure the real reason is valid, not just made-up.
  • Show empathy. If you sense friction during the conversation, address it directly and compassionately. For example, say, “It’s very difficult for me to say ‘no.’ It must be difficult for you to hear it, too.”
  • Stick with it. If you have a good reason for declining the request, be firm about it. If you express ambivalence, you may encourage your colleague to keep pushing you to change your answer.
  • Practice. Consider practicing ahead of time with a friend. A neutral “no” does not always come naturally. Practice made perfect !
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How to Win at Office Politics

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Saying you’re not affected by office politics is like saying you’re not affected by politics at large. It makes a difference, even if you close your eyes and hope it goes away. Nothing will get better if you don’t act on it!

The key to winning at office politics is to stop wishing it will go away and to start learning how to thrive in your workplace’s political environment. You don’t have to dive right into the seedy underbelly of office politics to win the game; you win by playing smart and knowing when and how it’s worth getting involved.

Here’s six ways to make that happen.

1. Learn the lay of the land.

Whether you just started a new job or just realized that avoiding office politics is detrimental to your career, you have to begin by figuring out exactly what’s going on. Your office is full of allies and rivals, and, if you watch and listen closely, you can get a pretty good sense of who’s aligned with whom:

  • Who has lunch together?
  • Who gets invited to important meetings, and who doesn’t?
  • Who always seems to be the first to know about coming changes, and who always seems to be last to know?
  • What are the cultural hot buttons that get tempers boiling?

The answers to these questions define your political landscape. This doesn’t mean that you should choose a side—that would be counterproductive—but it’s smart to understand the rules, the players and their strategies before you jump into the fray. Otherwise, you could find yourself unintentionally caught up in a long, simmering rivalry.

Know the game before you play it!

2. Build broad alliances.

One of the smartest things you can do is to build alliances throughout the company so that you’ll have a foot in as many of the political camps as possible. If you accomplish this and show people across the board that they can rely on you, you’ll stand a good chance of coming out ahead, no matter which political camp is currently “winning.” You also won’t be left out of the cold if a group of allies leaves the company.

Build alliances, keep your strength in numbers.

3. Keep your eyes on the goal.

Remind yourself, as many times as it takes, that you’re not engaging in office politics for fun or to be one of “them;” you’re doing it for two reasons: career success and job fulfillment. When you get caught up emotionally, you run the risk of making decisions you’ll regret down the road. Gossiping, backstabbing, manipulating, and the rest are not needed to win at office politics. Keeping your eyes on the goal lets you develop and maintain a strategic approach for dealing with your workplace’s unique political atmosphere.

Don’t get emotionally attached to the politics

4. Make things win-win.

Part of what gives office politics such a bad reputation is the perception that there’s always a winner and a loser and that you only win if your opponent limps off the battlefield, bloody and bruised. But, done correctly, this isn’t a zero-sum game. Navigating office politics works best when you follow the golden rule of negotiating: end with everybody feeling like they won. Instead of trying to defeat an opponent, spend that time and energy thinking about how you can both get what you want. This is how you play the game smart.

Remember , WIN-WIN

5. Never pit rivals against one another.

One situation that everybody dreads is getting caught between two warring parties. In a situation like that, it’s easy to tell each of them what they want to hear, even if that’s just nodding in agreement when they bad-mouth each other. But fake allegiances are always exposed in the long run, and then, neither of the people you were trying to impress will trust you again. Instead, steer your conversations back to the facts: What decisions need to be made? What are the next steps? What can I do to help improve this situation?

6. Stick to your principles, without fail.

Before taking any action that’s fueled by office politics, ask yourself why you’re doing it. If you’re motivated by fear, revenge, or jealousy, don’t do it. If it conflicts with your values and beliefs about fair behavior, it’s better not to get involved.

Bringing It All Together

Deciding to stay out of office politics altogether isn’t an effective strategy. As long as it’s going on around you, you’re going to be affected by it. It’s a lot better to be a competent, conscious player than to be a bystander or a pawn in the game.

The key is to understand the players and the rules and then to play the game in a way that aligns with your personal values and principles. Don’t be fooled into compromising “just this once,” because once is all it takes to lose control.

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How to speak so that people want to listen

 

Have you ever felt like you’re talking, but nobody is listening? Here’s Julian Treasure to help. In this useful talk, the sound expert demonstrates the how-to’s of powerful speaking — from some handy vocal exercises to tips on how to speak with empathy. A talk that might help the world sound more beautiful.

The human voice: It’s the instrument we all play. It’s the most powerful sound in the world, probably. It’s the only one that can start a war or say “I love you.” And yet many people have the experience that when they speak, people don’t listen to them. And why is that? How can we speak powerfully to make change in the world?

What I’d like to suggest, there are a number of habits that we need to move away from. I’ve assembled for your pleasure here seven deadly sins of speaking. I’m not pretending this is an exhaustive list, but these seven, I think, are pretty large habits that we can all fall into.

First, gossip. Speaking ill of somebody who’s not present. Not a nice habit, and we know perfectly well the person gossiping, five minutes later, will be gossiping about us.

Second, judging. We know people who are like this in conversation, and it’s very hard to listen to somebody if you know that you’re being judged and found wanting at the same time.

Third, negativity. You can fall into this. My mother, in the last years of her life, became very negative, and it’s hard to listen. I remember one day, I said to her, “It’s October 1 today,” and she said, “I know, isn’t it dreadful?”

It’s hard to listen when somebody’s that negative.

And another form of negativity, complaining. Well, this is the national art of the U.K. It’s our national sport. We complain about the weather, sport, about politics, about everything, but actually, complaining is viral misery. It’s not spreading sunshine and lightness in the world.

Excuses.

We’ve all met this guy. Maybe we’ve all been this guy. Some people have a blamethrower. They just pass it on to everybody else and don’t take responsibility for their actions, and again, hard to listen to somebody who is being like that.

Penultimate, the sixth of the seven, embroidery, exaggeration. It demeans our language, actually, sometimes. For example, if I see something that really is awesome, what do I call it?

And then, of course, this exaggeration becomes lying, and we don’t want to listen to people we know are lying to us.

And finally, dogmatism. The confusion of facts with opinions. When those two things get conflated, you’re listening into the wind. You know, somebody is bombarding you with their opinions as if they were true. It’s difficult to listen to that.

So here they are, seven deadly sins of speaking. These are things I think we need to avoid. But is there a positive way to think about this? Yes, there is. I’d like to suggest that there are four really powerful cornerstones, foundations, that we can stand on if we want our speech to be powerful and to make change in the world. Fortunately, these things spell a word. The word is “hail,” and it has a great definition as well. I’m not talking about the stuff that falls from the sky and hits you on the head. I’m talking about this definition, to greet or acclaim enthusiastically, which is how I think our words will be received if we stand on these four things.

So what do they stand for? See if you can guess. The H, honesty, of course, being true in what you say, being straight and clear. The A is authenticity, just being yourself. A friend of mine described it as standing in your own truth, which I think is a lovely way to put it. The I is integrity, being your word, actually doing what you say, and being somebody people can trust. And the L is love. I don’t mean romantic love, but I do mean wishing people well, for two reasons. First of all, I think absolute honesty may not be what we want. I mean, my goodness, you look ugly this morning. Perhaps that’s not necessary. Tempered with love, of course, honesty is a great thing. But also, if you’re really wishing somebody well, it’s very hard to judge them at the same time. I’m not even sure you can do those two things simultaneously. So hail.

Also, now that’s what you say, and it’s like the old song, it is what you say, it’s also the way that you say it. You have an amazing toolbox. This instrument is incredible, and yet this is a toolbox that very few people have ever opened. I’d like to have a little rummage in there with you now and just pull a few tools out that you might like to take away and play with, which will increase the power of your speaking.

Register, for example. Now, falsetto register may not be very useful most of the time, but there’s a register in between. I’m not going to get very technical about this for any of you who are voice coaches. You can locate your voice, however. So if I talk up here in my nose, you can hear the difference. If I go down here in my throat, which is where most of us speak from most of the time. But if you want weight, you need to go down here to the chest. You hear the difference? We vote for politicians with lower voices, it’s true, because we associate depth with power and with authority. That’s register.

Then we have timbre. It’s the way your voice feels. Again, the research shows that we prefer voices which are rich, smooth, warm, like hot chocolate. Well if that’s not you, that’s not the end of the world, because you can train. Go and get a voice coach. And there are amazing things you can do with breathing, with posture, and with exercises to improve the timbre of your voice.

Then prosody. I love prosody. This is the sing-song, the meta-language that we use in order to impart meaning. It’s root one for meaning in conversation. People who speak all on one note are really quite hard to listen to if they don’t have any prosody at all. That’s where the word “monotonic” comes from, or monotonous, monotone. Also, we have repetitive prosody now coming in, where every sentence ends as if it were a question when it’s actually not a question, it’s a statement?

And if you repeat that one, it’s actually restricting your ability to communicate through prosody, which I think is a shame, so let’s try and break that habit.

Pace.

I can get very excited by saying something really quickly, or I can slow right down to emphasize, and at the end of that, of course, is our old friend silence. There’s nothing wrong with a bit of silence in a talk, is there? We don’t have to fill it with ums and ahs. It can be very powerful.

Of course, pitch often goes along with pace to indicate arousal, but you can do it just with pitch. Where did you leave my keys? (Higher pitch) Where did you leave my keys? So, slightly different meaning in those two deliveries.

And finally, volume. (Loud) I can get really excited by using volume. Sorry about that, if I startled anybody. Or, I can have you really pay attention by getting very quiet. Some people broadcast the whole time. Try not to do that. That’s called sodcasting,

Imposing your sound on people around you carelessly and inconsiderately. Not nice.

Of course, where this all comes into play most of all is when you’ve got something really important to do. It might be standing on a stage like this and giving a talk to people. It might be proposing marriage, asking for a raise, a wedding speech. Whatever it is, if it’s really important, you owe it to yourself to look at this toolbox and the engine that it’s going to work on, and no engine works well without being warmed up. Warm up your voice.

Actually, let me show you how to do that. Would you all like to stand up for a moment? I’m going to show you the six vocal warm-up exercises that I do before every talk I ever do. Any time you’re going to talk to anybody important, do these. First, arms up, deep breath in, and sigh out, ahhhhh, like that. One more time. Ahhhh, very good. Now we’re going to warm up our lips, and we’re going to go Ba, Ba, Ba, Ba, Ba, Ba, Ba, Ba. Very good. And now, brrrrrrrrrr, just like when you were a kid. Brrrr. Now your lips should be coming alive. We’re going to do the tongue next with exaggerated la, la, la, la, la, la, la, la, la. Beautiful. You’re getting really good at this. And then, roll an R. Rrrrrrr. That’s like champagne for the tongue. Finally, and if I can only do one, the pros call this the siren. It’s really good. It starts with “we” and goes to “aw.” The “we” is high, the “aw” is low. So you go, weeeaawww, weeeaawww.

Fantastic. Give yourselves a round of applause. Take a seat, thank you.

Next time you speak, do those in advance.

Now let me just put this in context to close. This is a serious point here. This is where we are now, right? We speak not very well to people who simply aren’t listening in an environment that’s all about noise and bad acoustics. I have talked about that on this stage in different phases. What would the world be like if we were speaking powerfully to people who were listening consciously in environments which were actually fit for purpose? Or to make that a bit larger, what would the world be like if we were creating sound consciously and consuming sound consciously and designing all our environments consciously for sound? That would be a world that does sound beautiful, and one where understanding would be the norm, and that is an idea worth spreading.

Thank you.

 

 

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A Simple Way To Break Bad Habits

When I was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.

Sounded simple enough. Yet I’d sit on these silent retreats, sweating through T-shirts in the middle of winter. I’d take naps every chance I got because it was really hard work. Actually, it was exhausting. The instruction was simple enough but I was missing something really important.

So why is it so hard to pay attention? Well, studies show that even when we’re really trying to pay attention to something — like maybe this talk — at some point, about half of us will drift off into a daydream, or have this urge to check our Twitter feed.

So what’s going on here? It turns out that we’re fighting one of the most evolutionarily-conserved learning processes currently known in science, one that’s conserved back to the most basic nervous systems known to man.

This reward-based learning process is called positive and negative reinforcement, and basically goes like this. We see some food that looks good, our brain says, “Calories! … Survival!” We eat the food, we taste it — it tastes good. And especially with sugar, our bodies send a signal to our brain that says, “Remember what you’re eating and where you found it.” We lay down this context-dependent memory and learn to repeat the process next time. See food, eat food, feel good, repeat. Trigger, behavior, reward.

Simple, right? Well, after a while, our creative brains say, “You know what? You can use this for more than just remembering where food is. You know, next time you feel bad, why don’t you try eating something good so you’ll feel better?” We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we’re mad or sad, we feel better.

Same process, just a different trigger. Instead of this hunger signal coming from our stomach, this emotional signal — feeling sad — triggers that urge to eat.

Maybe in our teenage years, we were a nerd at school, and we see those rebel kids outside smoking and we think, “Hey, I want to be cool.” So we start smoking. The Marlboro Man wasn’t a dork, and that was no accident. See cool, smoke to be cool, feel good. Repeat. Trigger, behavior, reward. And each time we do this, we learn to repeat the process and it becomes a habit. So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.

Now, with these same brain processes, we’ve gone from learning to survive to literally killing ourselves with these habits. Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.

So back to my breath. What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead tapped into this natural, reward-based learning process … but added a twist? What if instead we just got really curious about what was happening in our momentary experience?

I’ll give you an example. In my lab, we studied whether mindfulness training could help people quit smoking. Now, just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking. And the majority of them had tried this before and failed — on average, six times.

Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious. In fact, we even told them to smoke. What? Yeah, we said, “Go ahead and smoke, just be really curious about what it’s like when you do.”

And what did they notice? Well here’s an example from one of our smokers. She said, “Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!” Now, she knew, cognitively that smoking was bad for her, that’s why she joined our program. What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.

Now, she moved from knowledge to wisdom. She moved from knowing in her head that smoking was bad for her to knowing it in her bones, and the spell of smoking was broken. She started to become disenchanted with her behavior.

Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn’t smoke. And it tries its hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie. We call this cognitive control. We’re using cognition to control our behavior. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out, which isn’t that helpful.

Now, we can all relate to this in our own experience. We’re much more likely to do things like yell at our spouse or kids when we’re stressed out or tired, even though we know it’s not going to be helpful. We just can’t help ourselves.

When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important. Seeing what we get from our habits helps us understand them at a deeper level — to know it in our bones so we don’t have to force ourselves to hold back or restrain ourselves from behavior. We’re just less interested in doing it in the first place.

And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.

This isn’t to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.

The paradox here is that mindfulness is just about being really interested in getting close and personal with what’s actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible. And this willingness to turn toward our experience is supported by curiosity, which is naturally rewarding.

What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations — oh, there’s tightness, there’s tension, there’s restlessness — and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.

In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being. We become this inner scientist where we’re eagerly awaiting that next data point.

Now, this might sound too simplistic to affect behavior. But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works.

And when we studied the brains of experienced meditators, we found that parts of a neural network of self-referential processing called the default mode network were at play. Now, one current hypothesis is that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.

In contrast, when we let go — step out of the process just by being curiously aware of what’s happening — this same brain region quiets down.

Now we’re testing app and online-based mindfulness training programs that target these core mechanisms and, ironically, use the same technology that’s driving us to distraction to help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.

Now, remember that bit about context-dependent memory? We can deliver these tools to peoples’ fingertips in the contexts that matter most. So we can help them tap into their inherent capacity to be curiously aware right when that urge to smoke or stress eat or whatever arises.

So if you don’t smoke or stress eat, maybe the next time you feel this urge to check your email when you’re bored, or you’re trying to distract yourself from work, or maybe to compulsively respond to that text message when you’re driving, see if you can tap into this natural capacity, just be curiously aware of what’s happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops … or step out of it.

Instead of see text message, compulsively text back, feel a little bit better — notice the urge, get curious, feel the joy of letting go and repeat.

Thank you.

Reference

[1] Judy Brewer TED Talk

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Can You Pay off a Sleep Debt ?

Our weekdays morning routine usually meant woken up promptly 

While this is something we all can relate to, it’s not actually “normal.” When you don’t sleep enough during the week yet wake up early every day, you may try to compensate for that sleep-deprivation you feel by sleeping in on the weekend, some sort of ‘revenge’ on your sleep deprived working days. However, you may have noticed that even when you sleep until late in the day on a weekend, you still feel like you aren’t caught up in your rest, still tired. So you make the typical promises to yourself; you’ll get to bed sooner tonight which most of the time goes unfulfilled.

Sleeping can never be compensated

However, sleep and health is not like a bank, you cannot save or pay off a sleep debt or health for that matter.As you’ve probably noticed, no matter how hard you try, you can’t gain back that lost energy over the week, no matter how late you try to sleep on the weekends.

Let’s assume you were only able to catch six hours of shut eye Monday through Friday. You decide that if you can sleep an extra ten hours on the weekend, you’ll be able to catch up and essentially start over. While it’s a nice idea, it’s not a realistic one. In fact, your reacting times and ability to focus will tend to be worse than if you had pulled an all-nighter.

If you slept poorly last night, or just not enough, you may have a chance to make up for it, but only if you make up for it tonight. If you try to catch on lost sleep over a long period of time, you won’t succeed.1

While some of you may have just read that and thought, ‘hmm, that means I can go to bed late tonight to finish up my project and I’ll just make up for it later,’ don’t be tempted. Sleeping late on the weekend to try to make up for the lost time will only result in further disrupting your sleeping pattern. You’ll only feel worse.2

One such study, done by Northwestern University, has shown that when animals are sleep deprived – even partially – over consecutive days, they actually make no attempt to make up for that lost sleep.3 This study is the first to prove repeated (although partial) sleep loss negatively affects an animal’s ability to compensate for that lost rest. And as animals ourselves, we can learn from this fact.

However, please note that, the amount is not truly the issue, the quality of sleep is what important. Besides, some of the best entrepreneur or performer of our generation hint at the idea that sleep pattern can be trained to be shorten. As Eric Thomas said, sleep is over-rated.

Catching up a sleep debt later makes your brain suffer

No matter what you’re doing late at night, sleep should be a priority. The more tired you are, the harder it is to accomplish even the smallest task. Even menial tasks like participating in a conversation with someone can seem particularly challenging because focus requires an intensity that you can only achieve through rest. The distraction you experience due to sleep loss is serious. Not to mention how dangerous that can make something like driving.4

Lack of sleep also impacts short-term memory. Research has shown that sleep deprivation has a big impact on verbal learning and cognitive understanding. The findings show that,5

“there are dynamic, compensatory changes in cerebral activation during verbal learning after sleep deprivation and implicate the PFC and parietal lobes in this compensation”

Essentially, we overcompensate in our sleepy state and hyper-focus on what someone is saying to us-but only in the moment. We quickly forget the information and that can lead to embarrassing forgotten events.

Therefore, it is important to take a break or rest or even a short nap once your body signaled that you required it. either your start yawning, your eyes felt heavy, or a tired body, this is all a tell sign that the body need rest. however, if that what you are feeling 24/7, then, you really need to re-evaluate your life and  your health. it might be a change of lifestyle and health-style is required.

An extra hour of sleep a night for a rested feeling

Go to bed when you are tired; don’t try to fight it. Set reminders to get you to sleep earlier. You may start with setting an alarm to remind you to sleep half an hour earlier at night, and then reset it to an hour earlier a week later. Gradually you’ll get used to sleeping earlier.

If you have to be on your phone or computer before bed, dim the screen brightness to aid you in the transition to darkness.

If at all possible, allow your body to wake you up naturally in the morning (this means no alarms). As your body resets itself over time, you may feel a bit worse before you feel better, but be patient.6

“As you erase sleep debt, your body will come to rest at a sleep pattern that is specifically right for you. Sleep researchers believe that genes—although the precise ones have yet to be discovered—determine our individual sleeping patterns. That more than likely means you can’t train yourself to be a “short sleeper”—and you’re fooling yourself if you think you’ve done it.

More than anything, make sure you listen to your body. If you feel you would sleep later than the alarm you have set in the morning, or like you need coffee in the morning to focus on anything, there’s a good chance you aren’t getting the amount of sleep you need. Don’t get caught up in aiming for 7 hours, 8 or even 9 hours of sleep. Instead, focus on what your body is telling you and how you feel when you personally sleep for 6,7, 8, etc. hours.

Owe no sleep debt

Whether you’re a student, a professional, or a stay-at-home parent, remember that one of your most important and essential jobs is to sleep. While there are so many articles out there telling you how many hours you should get based on gender and age, none of those articles know your body like you do; so listen to it.

Whenever possible, skip the morning alarm. Enjoy coffee if it’s something you love, but if you realize you feel like you can’t function without it, determine how you could have slept better or longer the night before.

Additional Tips

It is important to complete your sleep cycle, since you might not know what does that actually meant, you could use the online sleep calculator to either calculate when you suppose to go to bed based on when you want to wake up, or when you suppose to wake up based on the time you went to bed.

Sleep is important but you sure don’t want your life sleeping?

REFERENCES

[1]          HuffPost: 6 Sleep Myths To Finally Put To Bed

[2]          Tuck: Myth of Catch-Up Sleep

[3]          Science Daily: Chronically Sleep Deprived? You Can’t Make Up For Lost Sleep

[4]          Business Insider: 23 Incredible Benefits Of Getting More Sleep

[5]          Nature: Altered brain response to verbal learning following sleep deprivation

[6]          Scientific American: Can You Catch Up on Lost Sleep?

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5 STEP METHOD FOR ATTAINING YOUR GOALS

Courtesy: The monk who sold his Ferrari by Robin S.Sharma

1.Set a clear vision of your outcome

2. Create little positive pressure (bearable) to keep you inspired

3. Never set a goal without deadline,Fix one

4. A goal not committed to paper is not a goal at all. Call it a Dream Book which helps you to get to know about yourself and what you are about?

5. Magic rule of 21. (21 days mandatory to make anything your habit)….Any new action sowed will reap after 21 days (something like mandalam in spiritual terms)

 

Note: Chinese define a person’s image in 3 ways (3 mirrors)

Mirror 1. How you see yourself?

Mirror 2.How others see you?

Mirror 3.Reflects Truth

…Know the truth

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How to Create a mail-to-link ?

Starting a hyperlink with mailto: instead of http: tells the browser that it should compose an email in the visitor’s default email program on their computer. There are two ways to insert a mailto link into a HubSpot page or email: by inserting a hyperlink into the rich editor or inputting into the source code.

  • Highlight the text or click on the image you wish to apply the mailto link to for your contacts/visitors to click on
  • Click Insert > Link.
  • Enter mailto:example@email.com (replace ‘example@email.com’ with the email address you wish to be entered into the “To” line in your contact’s email program) into the Link URL field.
    • To add a CC or BCC, append ?cc=example@email.com or ?bcc=example@email.com.
    • To add a subject line, append the following to the email address: ?subject=Email%20Subject i.e. mailto:example@email.com?subject=Email%20Subject
    • To add body text, append the following to the subject line: &body=Body%20Text i.e. mailto:example@email.com?subject=Email%20Subject&body=Email%20Body%20Text
  • Click Add link to finish.

  • Access the Source Code by editing a rich text module and clicking Tools Source Code.
  • Find the place in the code where you wish to insert the link, and insert the following code: <a href=”mailto:example@email.com”>your anchor text</a>  (replace ‘example@email.com’ with the email address you wish to be entered into the “To” line in your contact’s email program and “your anchor text” with the text you wish to be clickable by your contact/visitor).
    • To add a CC or BCC, append ?cc=example@email.com or ?bcc=example@email.com.
    • To add a subject line, append the following to the email address: ?subject=Email%20Subject i.e. <a href=”mailto:example@email.com?subject=Email%20Subject”>your anchor text</a>
    • To add body text, append the following to the subject line: &body=Body%20Text i.e. <a href=”mailto:example@email.com?subject=Email%20Subject&body=Email%20Body%20Text”>your anchor text</a>
  • Click Save to finish then Publish or Update your page.

Please note that you must use “%20” in place of any spaces in your subject line and body text.

Add a question mark after the mailto: link to append elements, and an ampersand between any additional elements: mailto:example@email.com?cc=other@domain.com&subject=Email%20Subject